Comparing Nutrients in 7 ounces Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Macros Ratio

Protein Fat Carbs

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

42%

44%

14%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Broccoli

5.34%155kcal

Energy

2.33%67.5kcal

155 kcalvs67.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.53%8.28g

Fat

0.76%0.73g

8.28 gvs0.73 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.9%1.57g

Saturated Fat

0.71%0.23g

1.57 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.7%0.33g

Omega 3

7.8%0.13g

0.33 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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17%2.9g

Omega 6

0.57%0.097g

2.9 gvs0.097 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.35%5.66g

Carbohydrate

10%13g

5.66 gvs13 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.64%1.2g

Sugars

4.65%3.37g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.2 gvs3.37 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.86%1.35g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.97g

NA gvs0.97 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.2g

NA gvs0.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.7%1.8g

Fiber

13.6%5.16g

1.8 gvs5.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g

Protein

10%5.6g

18 gvs5.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Broccoli

0%0μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

0 μgvs61.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

9.92%0.12mg

Vitamin B1

11.7%0.14mg

Thiamine

0.12 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.6%0.13mg

Vitamin B2

18%0.23mg

Riboflavin

0.13 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.25%0.2mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs1.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.37%0.22mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.22 mgvs1.14 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.14 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.43%37.7μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

37.7 μgvs125 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.44%0.4mg

Vitamin C

197%177mg

Ascorbic acid

0.4 mgvs177 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.13%0.02mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

0.02 mgvs1.55 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.97%4.76μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

4.76 μgvs202 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Broccoli

40%399mg

Calcium

9.33%93mg

399 mgvs93 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47%0.42mg

Copper

11%0.097mg

0.42 mgvs0.097 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg

Iron

18%1.45mg

3.2 mgvs1.45 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.5%73.4mg

Magnesium

9.92%41.7mg

73.4 mgvs41.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54%1.24mg

Manganese

18%0.42mg

1.24 mgvs0.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34.3%240mg

Phosphorus

18.7%131mg

240 mgvs131 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.64%294mg

Potassium

18.4%627mg

294 mgvs627 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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35.7%19.6μg

Selenium

9.02%4.96μg

19.6 μgvs4.96 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg

Sodium

4.37%65.5mg

24 mgvs65.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15%1.65mg

Zinc

7.4%0.81mg

1.65 mgvs0.81 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.45%165g

Water

4.8%177g

165 gvs177 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B2, 6.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2.5 times more Vitamin B6, 3.3 times more Vitamin B9, 446 times more Vitamin C, 78 times more Vitamin E and 42.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Vitamin B1 per 7 oz.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 4.3 times more Calcium, 4.3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 4 times more Selenium and 2 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.1 times more Potassium and 2.8 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.3 times more Energy, 11.3 times more Fat, 7 times more Saturated Fat, 2.7 times more Omega 3, 30 times more Omega 6 and 3.2 times more Protein than Raw Broccoli.
While Raw Broccoli contains 2.3 times more Carbohydrate, 2.8 times more Sugars and 2.9 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)BroccoliVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 7 ounces Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: